But, if you’re someone who is eating well, lifting heavy weights 3–5x a week, and getting 7–8 hours of sleep a night, then supplements can be a great way to ‘go that extra mile’ and pile on a few extra pounds of muscle mass. These supplements will be listed in order from the most important, foundational supplements to the less crucial but still worth-the-money supplements.

Note: If you’re someone who is currently working under a tight budget, you’ll want to make sure that the supplement purchases you make are closer to the beginning of the list as opposed to the end. But if money is no object, then by all means, load your pantry up with some of the best supplements the industry has to offer.

Supplement #1: Whey Protein Powder

If you want to build muscle, you’re going to want to maximize protein synthesis within your body and increase the amount of protein you consume on a daily basis. One of the best ways to push protein synthesis within your body is by supplementing with whey protein powder. The reason whey protein powder is so effective is because it digests quickly and begins repairing damaged muscles quicker than other forms of protein like meat or casein powder. On top of that, it also contains high levels of branched-chain amino acids (also knows as BCAA’s) as well as peptides that increase blood flow to the muscles and drive muscle growth. If you haven’t yet began taking supplements and aren’t sure what type of supplement to go with first, you can’t go wrong with whey protein (unless you have a dairy allergy).

Additionally, many people with smaller appetites use whey protein supplements to get in their required amount of protein without needing to eat copious amounts of meat. Overall, whey protein is a foundational supplement that many bodybuilders credit as key to their success.

How to use it: Depending on your body size, take 20–60 grams of whey protein powder immediately after working out. To maximize it’s effects, also consider taking 20–60 grams of protein powder upon waking up to ensure that your body will have all the protein it needs to continue the muscle building process. If you’re someone who has a hard time hitting their daily caloric requirement, then you may need to consume more than the average amount of protein powder, but it would be best to first consult a healthcare professional.

Pro Tip: if you’re someone who hates inefficiency, consider using The Scoopie to make scooping the correct amount of protein powder (and getting it into your shaker bottle) quicker and easier than ever before.

Supplement #2: CASEIN PROTEIN POWDER

Casein is another milk protein that ranks just under whey because of its slower digestion rate. But a slower digestion rate doesn’t necessarily mean it’s worse.

Because of its slower digestion rate, many bodybuilders use casein as a slow-releasing, pre-bedtime snack that helps avoid any type of catabolism while sleeping. And although it doesn’t get absorbed as quickly as whey does, casein is still a great supplement for putting inside of a post-workout shake or eating right before bed. Additionally, some studies have shown that protein shakes using both whey and casein — as opposed to whey or casein alone — have been more effective for athletes than any other previously used combination.

How to use it: It is recommended that you choose a casein protein that contains what is known as micellar casein, which is the slowest-digesting version of casein available on the market. Taking 10–50 grams of casein protein after a workout or as a pre-bedtime snack can be a great way to utilize its slower absorption tendencies.

Supplement #3: CREATINE

In order to move, you need to first create energy in the form of ATP. Creatine makes more ATP available for your muscles, allowing you to lift a little more and get in a few extra reps during each set. Over the course of a year, these extra reps will have added up to a few solid pounds of muscle mass gained. Creatine also draws water into your muscle cells and places a stretch on the cell that encourages long-term growth and adaptation. Many people who begin using creatine for the first time in combination with drinking copious amounts of water realize that they begin to appear more “bulky” because of the increased water retention, which leads to a bigger pump in the gym. Which then leads to better selfies. Some studies have also shown that creatine increases levels of insulin-like growth factor 1 (IGF-) which is crucial for the muscle-building process and looking like the Hulk.

How to use it: The recommended type of creatine to take would be creatine monohydrate. Place 2–5 grams of creatine monohydrate into your protein shake before your workouts. Taking the creatine beforehand will keep the creatine flowing inside of your body for the remainder of your workout, ensuring that you will stay high on energy endurance. The 2–5g serving should be taken every single day, whether you work out or not. And no, there is no need to go through a creatine “loading” phase.

Supplement #4: BRANCHED-CHAIN AMINO ACIDS (BCAAS)

Branched-chain amino acids are essential for repairing and rebuilding muscle tissue. In most BCAA supplements you’ll find some type of proprietary blend of leucine, valine, and isoleucine because these are the 3 most important amino acids when it comes to building muscle. Leucine is thought by the scientific community to be the most important of the 3 because it has been shown to have the capabilities to stimulate protein synthesis independently. Along with aiding the processes of protein synthesis, BCAA supplements also blunt cortisol (the catabolic hormone that promotes muscle breakdown) and boot energy during tough workouts. BCAA’s can be a great little kicker when you’ve been going HAM for weeks on end.

How to use it: Take 5–10 grams of BCAA’s with breakfast or in one of your protein shakes. We recommend mixing it into a protein shake because BCAA’s usually taste terrible on their own. The best BCAA’s have double the amount of leucine as they do isoleucine or valine. This means that if you’re taking 5g’s of BCAA’s, 2.5g of that scoop should be leucine.

Supplement #5: BETA-ALANINE/CARNOSINE

When beta-alanine enters the body, it pairs up with another one of its amino bros called histidine to form carnosine. There has been research that has shown a correlation between higher levels of carnosine with higher levels of strength and endurance in high-performing athletes. The research has also shown that a group of people who took beta-alanine along with creatine lost more bodyfat and gained more muscle mass than people who took creatine alone. Carnosine appears to increase the muscle’s ability to generate more power for longer periods of time, which is exactly what you want if you’re pumping iron harder than Arnold.

How to use it: Take 1g (or 2 if you’re feeling wild) of beta-alanine immediately before and after your workouts in combination with your creatine and protein shakes. Just like creatine, it is recommended that you keep the dosage the same on both workout and non-workout days.

Supplement #6: NITRIC OXIDE BOOSTERS

Nitric oxide (also referred to as NO) is a compound that is already present in the body in certain amounts and is involved in a variety of different processes. When it comes to supplements, bodybuilders will often use nitric oxide for it’s blood dilating effects, allowing more blood to flow into the muscles hence more oxygen, nutrients, and water. With effects similar to drinking caffeine, NO will give you more energy during your workout and is often used as a pre-workout for people looking for a boost of energy before they hit the gym. On top of the energetic effects, NO will also give you a better muscle pump and speed up the amount of time it takes your muscles to recover from your workout.

How to use it: Take one serving of NO before and after your workout and consider taking it with vitamin C. Vitamin C has been shown to keep levels of NO higher in the body for longer.

Supplement #7: GLUTAMINE

Glutamine is an amino acid that has been a staple in bodybuilder’s diets ever since it began to gain popularity in the days of Arnold. Being one of the most abundant amino acids in the human body, glutamine is essential for proper muscle function and aids in the human immune a system as well, ensuring your missed workouts because of illness are kept to a minimum. Because of it’s importance as an amino acid, glutamine is often sold in isolation (as opposed to other branched-chain amino acids) and is usually taken either before or after a workout in a post-workout shake.

How to use it: Take 5–10 grams of glutamine in the morning with breakfast and in your post-workout shake.

Supplement #8: FISH OIL

Fish oil is a fantastic supplement that supports all-around heart and joint health. One of the nutrients that the average person in the western word lacks is long chain omega 3 fats — the ones that are found naturally in oily fish like krill or salmon. Because we cannot produce these fats in our bodies naturally, it is essential that we receive them through external sources like diet or supplementation. The best fish oils to choose form are the ones with high concentrations of EPA and DHA and ones that have purity and sustainability certifications. Cod liver oil tablets or krill oil tablets are both great options.

How to use it: The best way to consume fish oil is by taking one supplement capsule at the same time every day. Most people prefer to take it in the mornings either before or with their first meal.

Supplement #9: Magnesium

Magnesium is essential in aiding the production and utilization of ATP, which is the primary energy carrier in all organisms on earth. Although usually recommended by physicians to patients experiencing stress or sleep-related issues, many athletes who supplement with magnesium for a 3-month time period report feeling like they have more energy. One of the reasons for this is because magnesium helps the body behave more efficiently, and helps smoothen out the workload that the body routinely goes through. One 3-month study including 10 women concluded that for a given workload, peak oxygen uptake, total net oxygen utilization, and average heart rate all increased significantly during the period in which magnesium was restricted. This means that a magnesium deficiency made the metabolism and heart work harder. Something which someone who trains a lot definitely does not want.

How to use it: Take one capsule of magnesium in the morning with breakfast.

Supplement #10: CARNITINE

Even though carnitine is a popularly used fat loss supplement, that isn’t all it is. Recent clinical research has shown that carnitine has a number of muscle enhancing capabilities that can be leveraged by bodybuilders looking to gain a competitive edge, or just look better in their post-workout selfies. One of these muscle enhancing capabilities is carnitine’s ability to increase blood flow to the muscles, similar to what nitric oxide does. On top of that, carnitine has been shown to actually increase the amount of testosterone following a workout by increasing the amount of T receptor cells in the body. This means that muscle cells are getting more “fire power” when it comes to building the actual muscle tissue inside of the body. This increase in T receptors also leads to increases in IGF-1, which is an essential component in all-around muscle growth.

How to use it: Take 1–3 grams of carnitine with both your pre and post workout meals.

Supplement #11: Vitamin D

In cloudy locations, many people use vitamin D to ward off seasonal depression, also referred to as SAD. But it has many more benefits than just making people feel better during a string of cloudy days. An important vitamin for building strong bones, muscular tissue, and an overall healthy body, vitamin D is a fat soluble nutrient that is one of the 24 micronutrients essential for human survival. Although many people will get all the vitamin D they need from the sun, people living in cloudier locations may want to test out the effects of vitamin D for themselves. Many people also report that their skin pores shrink and their skin complexion increases.

How To Use it: One of the most common ways people consume vitamin D is in capsule form, usually with 5000 IU capsules. Like most other supplements, it is most effective when taken in the morning or night at the same time every day.

Once you’ve disciplined yourself enough to master the 3 most important components of building muscle — diet, working out, and sleeping for 7–8 hours — supplements can be a great way to boost your gains by an additional 10–20%, when used correctly. Although nothing can replace working out, eating right and sleeping well, supplements are great for people that want to take their training to the next level or are having a hard time getting their nutrients from food alone. These people may want to take supplements — especially whey protein — because they have a hard time eating enough protein in the form of meat, while others may want to supplement with micronutrients because they are unable to eat vegetables for a variety of reasons. No matter your situation, using the right supplements at the right time can improve your fitness results while helping you achieve your health and fitness goals quicker than ever before.

Sure — we’re all aware of the typical stereotypes — men as loud, grunting meatheads only interested in bulk, and women just making sure they look good in the mirror.

But does any of this typecasting really hold up?

Some of it, yeah …. But some of it’s overblown, with each gender closing the gaps from each side.

Motivation is a big difference.

According to this WebMD article on gender differences in the gym, men like working out because it’s a sport, it’s fun, it’s competitive or it’s just something they’ve always done. Sure, they also work out to improve their appearance — but the focus is more on getting bigger and bulkier.

Women, the article says, work out mostly to look good. They see the Instagram pictures of models and celebrities and feel the pressure to keep up.

Indeed, according to a 2014 study on gender differences in the gym, women reported exercising for weight loss and toning more than men, whereas men reported exercising for enjoyment more than women.

But not all reports corroborate. A 2001 study by St. John Fisher College on gender differences in fitness motivation said appearance was the top motivator for both sexes.

And more women are working to define success in the gym according to their own standards and not society’s.

“My fitness ideal comes from myself,” explains one woman in this “A Sweat Life” blog post on gender perspectives on fitness. “When I feel strong and energetic from maintaining a positive, well-rounded lifestyle, my whole perspective improves. I know what it takes to feel that great, and it isn’t easy, but it is worth it.”

“My fitness ideal is looking bomb in some of my favorite outfits,” says another. “But I know I could look bomb at 10 lbs. over what the Insta models say I should be.”

Upper body vs. lower body

“Men typically work out the upper part of their body more,” says Hayden Franks, a Houston-area gym-goer. “Women focus more on the lower half.”

And research does seem to back this up. In one gender differences-in-exercise study by L. Mealey (1997) and a 2010 follow-up study by PK Jonason, the males focused their energy on making themselves look larger, focusing on building their upper body, while women focused more on losing weight, with an emphasis on the lower body. The biological/evolutionary reason, researchers theorized, was competition within each gender for a mate.

Biological differences may also have something to do with men and women targeting different areas. Women, for instance, store fat differently in their body than men. They have more subcutaneous fat (between the muscle and skin) with more of it settling in the lower half of their body — especially on the butt, hips and thighs. Men, in contrast, have more visceral fat — the fat that collects around the organs, higher up. This gives rise to the classic female “pear shape” of weight gain versus more of an “apple shape” in men.

Women are more polite — maybe too polite

When it comes to the gym, one recent study says women are inclined to avoid encroaching on men’s time and space — and it the process, often conceding what’s rightfully theirs.

At least that’s according to Stephanie Coen, a postdoctoral associate in geography at the University of Western Ontario, who interviewed 52 gym-goers of both genders from the same city.

“What was so embedded in the environment of the gym,” says Coen of her 2017 study on gender differences in the gym, “was a lot of women talked about ways they would minimize their consumption of time and space; they didn’t want to ‘get in the way of someone else.’”

One woman told Coen, for instance, she couldn’t be authoritative in asserting her place and using the equipment because she might be perceived negatively. But she felt like if a man were to do that, it would be acceptable.

Men care less about how they look

“Is it possible that men may be less concerned about their physical appearance when they work out?” asks Chuck Sawyer, a Rochester, NY gym-goer. “Or is it just me?”

Nope, it’s not just you, Chuck. Apparently, men aren’t as concerned with how they look when exercising as women.

“Women think everyone else is looking at them so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling,” says Pamela Peeke, MD, author of Body-for-LIFE for Women: A Woman’s Plan for Physical and Mental Transformation. “Do men care what they look like when they’re working out? Of course not!”

“All I know is, walking into the gym I sucked my stomach and butt in to try to look good working out,” says Virginia Beach gym-goer Sue Van Goidsnoven. “I probably have more muscles in those areas due to that. I didn’t want to look heavy”

Other differences

Here are some other differences we found. Do they hold true or not? You be the judge.

• Women more are more balanced in their workout approach, blending cardio, strength training and mind-body practices like yoga or tai chi. They’re also more likely to focus on toning and flexibility, while men tend to go for strength training and bulk
• Women are more likely to ask for help, and they’re generally better at taking instructions. Men don’t like to look like they don’t know what they’re doing.
• Women more likely to go for exercise that requires dance or other coordination; such activities are deemed too feminine.
• Women more likely to do exercise as a group, often because they like the social aspects of exercising.
• Women tend to work out less, citing a lack of time — often family responsibilities — as the reason. Some researchers say that’s because they’re biologically and culturally wired to be caregivers.
• Men are more likely to go with sports-oriented exercises.

You See, pre-workout supplements aren’t as regulated by the FDA the way pharmaceutical medicines are. That means, while supplement companies can test ingredients to prove that they effective, there are still many concerns over the quality and effect these ingredients can have on the body, if not taken in proper doses. That’s why the workout community depends on its own members to share any reviews, information and experiences they have.

So here are our seven tried-and-tested pre-workout supplements. Links to ingredients and buying info can be found at the end of each section. You can also check out this ranked list of pre-workout supplements by SupplementReviews.com.

PRE Stim-Free by Nutrabio

Why we like it. It’s a stimulant-free pre-workout alternative for those sensitive to ingredients like caffeine or who hit the gym late at night. We like that there are no proprietary blends and that there’s full label disclosure. There’s also more of a focus on hydration, with the added electrolytes, so you won’t find yourself having to hit the water bottle so often.

What’s in it: https://www.bodybuilding.com/store/nutrabio/pre-stim-free.html

VaporX5™ Next Gen by Muscletech

Why we like it. Affordable and effective, with no under dosed ingredients or fillers. A very noticeable increase in strength and energy. Gives you long-lasting, solid energy, which makes it great for morning or lunchtime workouts. Little to no tolerance buildup.

What’s in it: https://www.bodybuilding.com/store/muscletech/vapor-x5-next-gen-pre-workout.html

Pre-Kaged™ by Kaged Muscle

Why we like it. Pre-Kaged targets the mind-to-muscle connection, energizing your brain and shocking your muscles into anabolic overdrive to help you crush personal records and workout plateaus. We also like the full label disclosure, free of banned substances, no artificial flavors or colors (yet all four natural fruit flavors are awesome). It’s also third-party tested to guarantee that what’s on the label is in the bottle.

What’s in it: https://www.bodybuilding.com/store/kaged-muscle/pre-kaged.html

Total War by Redcon1

Why we like it. The new Total War formula, without the DMHA, keeps the caffeine and higenamine the same, ups the Eria jarensis, adds naringin, replaces alpha Yohimbine with regular Yohimbine and also adds n-coumaroyl dopamine. It gives you a great blend of razor-sharp focus, almost-immediate, hard-hitting energy and pump with no vicious crashes. It also helps you get through high-intensity workouts with shorter rest periods in between. It’s not for the faint of heart, but for the serious athlete or gym goer who expects to perform at the highest level.

What’s in it: https://www.bodybuilding.com/store/redcon1/total-war.html

Outlift® Amped by Nutrex Research

Why we like it. There are several improvements over the original Outlift® and it offers more stims. The MagnaPower™ creatine magnesium chelate adds magnesium — which aids in 325 enzymatic reactions, including the synthesis of fat, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. The creatine magnesium chelate also doesn’t give you the bloating some people experience with creatine monohydrate, which was in the original Outlift. Another addition, Kaff2 Citrate 50.2% (yielding 200 mg of caffeine), is an additional source of caffeine over the original — but one that burns slower, so you don’t amp up all at once and then crash. Another addition is theacrine (as TeaCrine®), a stimulant with a mood-boosting, soreness-reducing effect. Finally, the addition of rauwoiscine enhances blood pressure control, thermogenesis and fat utilization.

What’s in it: https://www.bodybuilding.com/store/nutrex/outlift.html

Pre F0 by Magnum Nutraceuticals

Why we like it. The pumps on this are awesome. Plus, the dosing and mixture of ingredients is powerful, so you don’t need to increase your dosing after just one day. It also doesn’t make you crash or make you drowsy before that second lift or cardio session.

What’s in it: https://www.supplements.co.nz/products/magnum-pre4-50-servings

Loco by Myoblox

Why we like it. Allows you to get fired up and hammer out some tough workouts, while keeping you buzzing and not letting you crash. Consistent energy and kick to help you make the most out of your workouts.

What’s in it: https://suppz.com/loco-myoblox.html

Article provided by https://www.thescoopie.com

Burpees and powerlifting? That’s so 2017!

Now there’s a new way to burn fat and stay strong! It’s Trump Fit — and it’s taking the world by storm!

This hot, new training regimen — a circuit of high-powered, functional moves regularly performed by the president — is blowing up on social media. With exercises like “Build The Wall,” “The Combover” and “The Golf Swing,” celebrities and fitness gurus swear by the system. And the POTUS’ own results can’t be denied. He says so himself. On Twitter. Every day.

“There’s no one bigger or better than I am at Trump Fit. Period. End of Story,” Trump just tweeted yesterday. “I have so many Trumpcercises. I have the best Trumpcercises. Believe me.”

What are these Trumpcercises? Here’s a roundup — with tips to maximize your performance.

Build the wall

This trademark drill is the hallmark of Cross Fit. In the time allotted, pile as many weighted bricks as you can on top of one another, in an effort to shut down illegal immigration.

Get Handsy

No, not THAT kind of handsy — although Trump’s version of this exercise reportedly has a few variations. We’re talking serious mass-building exercises for ridiculously small hands:

• “The point.” Hold onto a resistance band with your foot on the other end. Now — keep pointing to reporters and yelling “FAKE NEWS!”
• “The blame.” Open both hands, palms facing out, in front of you. Then, make an outward, sweeping motion, as though you’re parting tall grass. Add resistance with weights or kettlebells!
• “I’m right. Believe me.” For this Trump variation on the triceps pulldown, pinch the tips of your index finger and thumb together (like you’re giving your compliments to the chef) around a straight bar hanging from a high pulley. (It’s an overhand grip, palms down, starting at shoulder height.) Now, bring your upper arms close to your body with your forearms pointing up, then push your forearms down so they’re perpendicular to the floor. Hold in this contracted position for a second, make a blanket statement with no facts to back it up, then return to the starting position.

Face time

As you might imagine, Trump Fit is full of exercises for the face:

The “response to criticism.”

The “watching a White House intern.”

And the always-effective “on the attack.”

The Comb-over

What would a Trump Fit workout be without the classic combover? Side lunge to the right, putting about 70 percent of your weight on your right foot, meanwhile pulling an imaginary comb over your head from left to right. Resistance bands and/or hand weights increase the intensity! After 8 to 10 reps, repeat on the other side.

The golf swing

Time to pretend you’re out on the golf course again — for the 110th time after taking office. Just grab a medicine ball, plant your feet shoulder’s width apart and hold the ball straight down in front of you. The strap-on gut simulator, while optional, is highly recommended for strengthening your back. Now swing your arms out to the side, up, and over the opposite shoulder. Swing your arms back down to the starting position. Then, have the limo driver hand you a Big Mac.

Article Brought to you by Thescoopie.com

After all, the search phrase “keto diet” showed the highest growth in 2017 (300 percent!), according to the Google Trends tool. It’s also being touted by celebrities like Kim Kardashian and Halle Berry as a way to lose fat, boost energy and improve mental clarity without being hungry. Meanwhile, social media is abuzz with before-and-after keto photos, the latest ketone drinks and Pinterest boards full of keto-friendly recipes (antipasto skewers, anyone?)

But before you reach for the grass-fed butter, here are seven things to know about this diet du jour.

Watch the protein shakes. A keto diet is a low-carb, moderate protein and high-fat diet designed to put your body into a state called ketosis. Ketosis occurs when your blood sugar is low but there’s too little stored glucose in your body to burn as fuel, so your liver burns stored body fat to produce ketones. These ketones are then used as energy instead of glucose from carbohydrates.

Some protein shakes contain too many carbs — especially whey protein ones used by bodybuilders for massive gains. Other protein shakes don’t contain enough fat — and you’ll need to add the fat you need to burn on a ketogenic diet.

The key here is to read your labels and measure accurately. This is where the cubic centimeter/milliliter measurements on The Scoopie portable scoop-and-funnel combo are helpful.

There are alcoholic drinks that won’t ruin your diet. Of course, if you’re on the ketogenic diet for pure health reasons, alcohol should be an occasional treat at best. However, if you like to have a drink or find yourself in a social drinking situation, it’s safest to stick with pure spirits like whiskey, brandy, cognac, vodka and tequila. They all contain no carbs. A dry martini or gin or vodka with soda water and a twist of lemon of lime also won’t throw you out of ketosis.

Ketosis can reduce inflammation and kill bacterial infections. According to National Institute of Health reports, ketosis fights inflammation by lowering the sugars that are directly correlated with inflammation in diseases such as rheumatoid arthritis, fibromyalgia and multiple sclerosis. The NIH also says it’s linked with the suppression of bacterial infections without the use of antibiotics.

Both findings are why Al Katawazi, 38, of Gilbert, Arizona turned to the diet to cope with the symptoms of Lyme Disease. “I noticed the elimination of pain from systemwide inflammation I deal with on a semi-regular basis,” he says. Ketogenic diets also increase levels of glutathione, which helps detoxify your body (people with autoimmune disease are typically low in glutathione).

You can get the “keto flu!” Also known as the “carb flu,” the keto flu is a natural reaction from the body when it switches to burning fat instead of sugar (glucose). For a few days to a week, some people on the ketogenic diet experience flu-like symptoms such as nausea, drowsiness and body aches. Some even liken it to withdrawal from an addictive substance. To help reduce or eliminate these symptoms, take a daily electrolyte supplement specifically designed for ketogenic diets (many electrolyte sports drinks like Gatorade can contain tons of sugar, which will throw you out of ketosis). Many of these supplements come in powdered form, have to be added to water, and need to be taken after a workout, so again, a portable scoop and funnel like The Scoopie can be your friend when it comes to gym prep. You can also make your own keto-friendly electrolyte drink (sometimes called “KetoRade”) with a cup of water, a teaspoon of mineral sea salt and freshly squeezed lemon or lime juice (there are tons of recipes out there — just pick your favorite!)

Keto sharpens mental clarity and focus. That’s because it produces more fatty acids, which are good for your brain. Ketones — the acids that build up in your body while in ketosis — have also been shown to suppress brain glucose consumption, which boosts mental sharpness. “I’ve personally noticed significant boosts in cognitive function on the keto diet,” says Katwazi.

The keto diet can be difficult to sustain. At least that was Katawazi’s experience. “This is a crazy hard diet to maintain and runs the risk of depleting nutrients you body needs to survive and thrive on,” he says. “Also, obtaining the high fat content without taking in too much protein is difficult.” After all, ketosis in and of itself is not healthy — unless you’re making sure you’re getting the right amount of micro and macronutrients. That’s where taking ketogenic diet supplements can help, taking a lot of the guesswork out of the equation. Here’s a great article on ketogenic diet supplements that tells you exactly what you need. In addition to the electrolyte supplements mentioned above, there are some products, like Perfect Keto Base, that help boost ketone levels and put you back in ketosis.

High-fat doesn’t mean any fat. Yes, keto requires you to consume a higher-than-normal amount of fats, but you need to make sure you’re choosing the right ones. Artificial trans fats like the ones in many processed vegetable oils are a no-no, as are the hydrogenated and partially hydrogenated oils found in processed products like fast food, margarine, cookies and crackers. Instead, make sure you’re eating monounsaturated fats, polyunsaturated fats and naturally occurring saturated and trans fats. You can find these “good fats” in butter (grass-fed is preferred), eggs, avocados, fish oil and nuts (pecans, brazil nuts, macadamia nuts and walnuts and coconut are the lowest on carbs — all 2 grams or less per ounce).

Perhaps you’re stuck in a cramped airplane seat. Maybe you’re in a hotel room, suffering from jet lag. Or maybe, the buffets and booze are calling — threatening to undo any gains you’ve made.

Here’s where a little planning and creativity come in handy. With a few fitness hacks for summertime travelers, you can stay on track while taking that trip:

Create an “anywhere exercise” routine. Even if you’re a bodybuilder without your weights, specialized equipment or favorite gym, body resistance exercises can go a long way. Go for the tried-and-true sit ups, Burpees, pushups, crunches and planks, or check out Greatist.com’s 50 Bodyweight Moves You Can Do Anywhere. If you’ve got a bench or step nearby, do some triceps dips. Resistance bands, which won’t add more bulk to your luggage, can help you improve your flexibility and tone.

Drink smarter, not harder. Alcohol seems to be everywhere at summer events, vacations or even work trips involving cocktails with clients. In addition to packing on tons of extra calories, drinking can leave you dehydrated or hung over — not a great state to be in before a workout.

One trick? Limit the size of your drink — to about 8 oz. — and the number of drinks to one, if possible. Another smart idea — limit your consumption to one shot per drink (multi-shot cocktails are often full of sugar and calories). And watch the mixers — they’re often sugary juices or syrups that pile on the carbs. Also, use seltzer or soda water instead of tonic water, which adds a whopping 30.5 grams of sodium and carbs per fluid ounce. For a low-carb sweetener, try a twist of citrus. For added fiber, add a whole piece of fresh fruit.

Don’t forget about water and nutrition. Even if you’re not drinking alcohol, travel can leave you dehydrated or without the proper nutrients for an optimal workout. If you regularly take supplements, keep on taking them, with the idea that everything now needs to travel well. If you’re using protein or other powders and want to add them to bottled water or a shaker bottle while in transit, use a portable measuring scoop and funnel device like The Scoopie to prevent messes and wasted product. Drink water throughout your trip as well, and definitely avoid alcohol before workouts.

Take the stairs. Can’t work up the motivation for your usual fitness routine on vacation? Incorporate exercise into everyday activities. Park farther away. Skip the hotel elevator. Carry your own luggage. Put your kids on your shoulders as you walk around.

Do fun, physical local activities. Even if you’re on a business trip, many local activities are fun and fitness-friendly. Go to some nightclubs and dance the night away. Participate in a local run, biking or walking tour. Rent a bike and check out the scenery.

Avoid temptation by planning ahead. Use “request upon arrival” hotel services to have pre-ordered, healthy food brought to your room after check-in. Or make sure you have a healthy, satisfying snack — such as a handful of nuts, on you when you get there, so you’re not starving and tempted by all the fat bombs on the hotel menu. If you’re going to be out for the day, pack your own nutritious snacks and plenty of water.

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Why is it used?

DMHA is said to be very similar to DMAA, which has recently become a banned substance. Since its a stimulant, brands use it to help give their customers that extra boost when taken. It functions with the central nervous system to enhance cognitive levels as well as energy levels. DMHA is also said to increase Dopamine levels, thus providing a euphoric feeling.

Correct Dose?

Most suggest to take between 75mg-100mg to stay on the safer yet still effective side.

When to take it and how long until it kicks in?

DMHA is best taken 30 minutes prior to a high level activity and will then take roughly 30 minutes before you begin to feel the effects of the product taking place.

DMHA or Octodrine can be stacked with a variety of other supplements. Combine it with a protein, BCAA, creatine or intra workouts to further enhance training results. Alternatively you can use it in conjunction with stimulant free fat burners and pre workouts as well. Avoid using it together with any supplements with a high stim content to avoid overstimulation and heightened negative side effects. DMHA can easily be taken in powder form through a pre-workout. It’s important to use the proper Scoopie that comes with the product to ensure you only take the recommended dose.

Potential Side Effects

• increased heart rate,
• increased blood pressure
• shortness of breath